2.2 Common Forms of Plyometric Training
Benefits of Ladder Training
- Neurological training (agility/foot speed/reactive strength).
- Range of motion.
- Cardiovascular endurance.
- Coordination/technique.
- Enjoyable form of cardio, warm up, or speed training session.
- Injury prevention.
Postural Cues When Using Ladder
- Toe up/dorsiflexed position
- Landing on the balls of the feet
- Head up/chest up position
- Eyes forward/shoulder blades retracted
- Hips in neutral pelvic tilt
- Watch adduction/abduction at the knees
- Watch pronation/supination at the ankles
Technical Cues When Using the Ladder
- Along with the proper posture, athletes must also perform this while keeping elbows at 90 degrees; hands open on all running exercises.
- The arms are used to increase speed of movement and improve balance and control.
- Use the arms and legs in an opposite arm/opposite leg pattern.
- The hips initiate movement, not the feet.
- Keep the hips over the ladder during the execution of drills.
- First, learn a movement slowly and perform with control before trying to perform it quickly.
- Try to add cues as sport specific as possible to the drills for the client.